Vitamins

Nota:

• Vitamin A comes in two forms, Retinol and Carotene. Retinol is Animal Sources Carotene is vegetable (Think CARROT-ene)!

1. LIver
2. Butter
3. Cheese
4. Margarine
5. Sardines
6. Meat
7. Eggs
8. Spinach
9. Carrots
10. Green vegetables

1. Required for growth in children
2. Assists with good vision - particulary in dim light
3. Protects surface tissues

1. Sunlight
2. Fish liver oils
3. Oily Fish
4. Egg yolk
5. Liver
6. Margarine
7. Fortified breakfast cereals

1. Essential with calcium and phosphorus for the development of strong bones and teeth
2. Quicker healing of bone fractures
3. Allows calcium to be absorbed in small intestine

1. Involved in maintenance of cell membranes
2. One of the Anti-Oxidant vitamins

1. Vegetable Oils
2. Eggs
3. Liver
4. Meat
5. Oatmeal
6. Wheat germ
7. Margarine

1. Leafy Green Vegetables
2. Eggs
3. Milk

1. Required for the clotting of blood

1. Peppers
2. Blackcurrants
3. Cabbage
4. Strawberries
5. Potatoes
6. Green Vegetables
7. Citrus Fruits

1. Helps prevent against infections
2. Helps in the formation of connective tissues
3. Helps in the absorption of Iron
4. Essential in the formation of the walls of blood vessels

1. Function
   1. Release of energy from carbohydrates
   2. Growth and functioning of nervous system
   3. Maintains muscle tone

1. Function
   1. Required for normal growth in Children
   2. Release of energy from protein, carbohydrates and fat
2. Sources
   1. Milk
   2. Eggs
   3. Yeast
   4. Liver
   5. Kidney
   6. Meat
   7. Green Vegetables

1. Milk
2. Flour
3. Bread
4. Brown Rice
5. LIver
6. Kidney
7. Eggs
8. Cereals

1. Liver
2. Kidneys
3. Dark leafy vegetables
4. Whole grain cereals
5. Whole-wheat bread
6. Pulses

1. Required in formation of red blood cells

   Nota:

   • Folic Acid also has a role in the prevention of neural tube defects (e.g. Spina Bifida) in developing foetuses